11 Salad Recipes to Shake Up Your Tired Lunch Routine

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Samantha Faragalli Younghans

Are you tired of the same old lettuce, tomato, cucumber and onion medley? Us too. Well, it's time to toss (pun intended) that same bowl of greens you've been eating every day to the side and try something new!

According to Morgan Brod, RDN, the vitamin C in the strawberries could help increase the absorption of iron that's found in spinach. Cynthia Lanzillotto, RD, also notes that since vitamin C is an antioxidant, "it can act as a protector from molecules called free radicals, adding that "a diet with a variety of antioxidants has been associated with lower levels of cancer and increasing heart health."

2. Thai Cashew Quinoa Salad

With a medley of healthy fat-filled cashews, vitamin K-packed kale and creamy almond butter, this will become one of your favorite salad recipes.
(Image: The Wholesome Chick)

Not only are cabbage, kale and bell peppers super nutrient-dense, but they also offer some serious crunch that even a bag of Lay's can't rival. This salad pairs tasty veggies with a rich almond butter dressing that's bound to become your new favorite lunch.

Plus, the coconut aminos in the dressing could benefit those with Celiac disease as it's gluten and soy-free. "This product is a great substitute for soy sauce because of its low sodium content," Lanzillotto notes.

3. Healthy Tuna Pasta Salad

Instead of packing your usual bowl of leafy greens with tomato and cucumber, try your hand at this tuna-packed salad. It's brimming with antioxidant-rich tomatoes, heart-healthy olive oil and protein from the tuna.

The American Heart Association recommends eating at least two 3.5-ounce servings of fish per week as it's a solid source of omega-3 fatty acids. "Diets with adequate omega-3 intake have been associated with improved heart health," Lanizillotto notes.

On top of that, making this simple salad dressing with olive oil and balsamic vinegar is a great way to avoid hidden added sugars often found in pre-made dressings, Brod says.

5. Buffalo Cauliflower Salad With Tahini Ranch

Buffalo cauliflower is a bold and different take on on the familiar buffalo chicken. And you won't miss the meat thanks to the protein-packed chickpeas in this salad.
(Image: The First Mess)

The same old buffalo chicken can get boring, so this tangy salad switches things up with cauliflower — a veggie Brod dubs as a blank canvas for bold flavors. This salad recipe also incorporates red leaf lettuce, chickpeas, celery and red onion for an adventurous array of flavors.

But don't fret about skipping the meat in this recipe — you can get your protein from the tasty chickpeas! "Chickpeas are a great plant-based protein that promotes satiety and can help maintain muscle mass," Lanzillotto notes.

6. Make-Ahead Soba Noodle Salad

Tired of your same old Mason jar salad? Swap out the lettuce for soba noodles instead! This make-ahead recipe could be gluten-free if you choose 100 percent buckwheat noodles, and it's filled with hearty greens like kale for added crisp.

"Kale is an excellent source of vitamin K," Lanzillotto adds. This fat-soluble vitamin plays a role in blood clotting and calcium absorption to ensure bone health."

And the unique dressing provides a myriad of health benefits too. "The miso paste is fermented and contains probiotics, which promote gut health. Gut health has many associated benefits being researched, such as decreased risk of chronic disease," Brod says.

7. Greek Salad

The rich feta cheese and olive oil dressing in this Greek salad recipe will please even the pickiest eaters.
(Image: Jessica Gavin)

A familiar but oft-forgotten recipe, the traditional Greek salad is a wonderful lunch option that's simple to throw together. It typically includes four classic ingredients: romaine lettuce, red onion, kalamata olives and feta cheese. To take your salad to the next level, blogger Jessica Gavin recommends soaking your onions in vinegar for 15 minutes before tossing into your salad to reduce the pungent flavor and add some tang.

Alongside the veggies and feta (and grilled chicken, if you're looking to add some protein!), often the most delicious part of a Greek salad is the perfectly seasoned dressing. Lanzillotto notes that one of the most important foods in the Mediterranean diet is olive oil because of its monounsaturated fat content. "Incorporating olive oil into your diet may provide heart health benefits," she says.

8. Healthy Summer Broccoli Salad

Both sweet and savory, this crunchy salad is a tasty way to get your broccoli fix — and the unique tahini dressing brings all the bold flavors together.
(Image: Ambitious Kitchen)

Who knew broccoli and blueberries made the perfect pair? If you're looking for a creative way to eat broccoli, this sweet and savory salad is your answer. "Broccoli is part of the cruciferous vegetable family. It has a ton of fiber and an antioxidant called sulforaphane, which may boast anti-inflammatory properties," Lanizillotto notes.

This salad also combines fresh herbs like cilantro and parsley to really elevate the flavor. "Herbs and spices can provide added nutritional value," says Brod.

9. Lemony Lentil Salad With Vegan Feta

Lentils serve as a great source of fiber, and with a bit of lemony tang and creamy feta, you'll swap lentil soup out for this salad recipe time and time again!
(Image: Garlic Head)

Lentils go way beyond being the main ingredient of a very common soup. This fresh salad — packed with lentils, lemons and a slew of veggies — is loaded with fiber and boasts a crisp taste.

Lanzillotto also points out that lentils contain a specific fiber called soluble fiber. "Soluble fiber plays a role in why you may feel full after eating a high fiber-meal and can help to lower cholesterol while insoluble fiber can bulk up the stool and keeps things moving in the digestive tract," she explains.

11. Summer Salad With Homemade Dressing

Taste the rainbow with this bold array of summer vegetables! This fresh and delicious salad recipe paired with its tasty dressing will make it a staple all season long.
(Image: Green Healthy Cooking)

This seasonal salad is filled with colorful vegetables like carrots, peppers, corn and lettuce — the perfect summer treat! "It is a great strategy to shop produce based on what is in season, as it tends to be the least expensive as well as deliciously ripe," Brod says.

The orange-basil dressing ties all the ingredients together while the avocado offers a dose of "good" monounsaturated fats. "Pairing foods high in fat-soluble vitamins A, D, K and E (like the veggies in this salad recipe!) with avocados can help with the absorption of these nutrients," Lanzillotto says.